First, we convert the VMware avi (VMnc format) to the Microsoft avi format. Next, we convert the Microsoft avi format to FLV format.
You can play around with the -r switch (rate per second) and the -b switch (bitrate). But, if those get larger, so does your FLV file.

The option -an disables audio recording, -f forces the use of video4linux for the input, -s sets the video to the size 320x240, -b sets the recording bitrate, -r sets the frame rate to 15fps, -i gives the input device, -vcodec sets the output format.
Press Q to stop recording or you can specify the recording time with the -t option like -t 00:1:30

This assumes that there is a 10.2 sec delay between the video and the audio (delayed).
To extract the original video into a audio and video composites look at the command on extracting audio and video from a movie

With:
-vcodec, you choose what video codec the new file should be encoded with. Run ffmpeg -formats E to list all available video and audio encoders and file formats.
copy, you choose the video encoder that just copies the file.
-acodec, you choose what audio codec the new file should be encoded with.
copy, you choose the audio encoder that just copies the file.
-i originalfile, you provide the filename of the original file to ffmpeg
-ss 00:01:30, you choose the starting time on the original file in this case 1 min and 30 seconds into the film
-t 0:0:20, you choose the length of the new film
newfile, you choose the name of the file created.
Here is more information of how to use ffmpeg:
http://www.ffmpeg.org/ffmpeg-doc.html

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